Monday 06.09.14

21-15-9 reps for time of:
Squat cleans, 20-30 lbs
Handstand push-ups (scale as needed)

Post time to comments.

no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
3 glasses of water a day
no fried food
8 hours of sleep


  1. 6:48
    Went slow, focused on form
    Feet on wall for 10-10-9, rest bpu}

  2. 7:27
    Started with 30 lbs but that only lasted for 7 reps and switched to 20 lbs
    Hspu were in pike position on the floor

    Began with 1.5 mile run

    18 weeks

  3. 6:09
    25lb cleans started with feet on step for hspu, but 2nd and 3rd rounds changed to regular push ups.
    Ended with 400 meter run

  4. 1 mile warm up on elliptical

    20# squats
    Pu in pike position

    Lots of stretching before & after. Curious to see how I feel after- but I felt good doing it 🙂

  5. 4:20 as rx 30#. First wod after being gone for a few months. I remember this feeling much easier! Good to be back!!

  6. 3:20
    on vacation and didn't have 20 lb weights so did regular squats butt to floor
    First 10 push up of each round 8 inch incline the rest GPU

  7. Ran 3 .6 miles
    5:53 wod
    30# squat cleans
    Feet in chair in pike for hspu

    Will take it easy this week. Teton dam half marathon this Saturday!

  8. 5:58
    incline pu with feet on bench

    I'm not feeling well today, so I'm glad this was a short one!

    Heather, good luck on your half marathon!

  9. 7:50

    1st round of push ups were with toes on bench. Next 2 gpu. I'll get there.

    30# for squat cleans

    1.5 mile run and some arm work

  10. About 5 minutes. Forgot to start timer. 20lb squat cleans. Regular push-ups. Then made up last Wednesdays wod

  11. 6:06 20# incline pu. Took off half of last week so I wouldn't be sore for a 70 mile bike ride on Sat.

  12. 5:54. 45#bar squat cleans. Leaning against door for handstand pushups

  13. 6:21
    #30 Squat Cleans
    Pike position with legs on chest freezer for HSPU

  14. Completed on 6/10. 45# bar. Push ups on 30 in box. Then 6/10 wod. Then taught body pump.

  15. 4:00
    Regular squats- can't do cleans due to Achilles injury.
    Feet on chair for push-ups.

  16. 8:35
    Push ups
    That was tough! Heart pounding!

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